Roasted Pumpkin Seeds

We all love to snack, and we are trying to do it more healthfully (at times!).  But sometimes a beautiful assortment of cut up veggies just is not going to fit the bill in terms of crunchy salty satisfaction.  Making your own roasted pumpkin seeds means you can make sure the oil and the salt remain within reason, and you get to also make your kids aware that not all snacks come in crinkly bags; sometimes they come in a pumpkin.  

How to Cook Pumpkin Seeds

I have seen lots of recipes that call for hulling pumpkin seeds (which means cracking off the outer shell and just using the smaller kernel inside) but I have neither the time nor the patience for such things.  And the shells are perfectly edible, if not exactly tender and it’s really all about the roasting and the salt anyway.  And it can also be about the seasonings, if you choose.

(Hey, perfect stovetop popcorn is the other go to healthy snack in our house)

Pumpkin Seed Seasoning

You (and your little chefs) can investigate the spice drawer and come up with your own brand of “house” pumpkins seeds.  There are so many spices and herbs that will work well in roasting pumpkin seeds.  Take a moment and unscrew the lids of the cumin and chili powder jars, sniff around, and see what moves you.  If your kids do the sprinkling themselves, it’s a good bet that they will a) give those seeds a try, and b) not be so stunned to encounter these flavors in next week’s turkey chili.

How to Cook Pumpkin Seeds

How to Roast Pumpkin Seeds 

Scoop out all of the guts and seeds from your pumpkin.  Now you have to rinse away the slimy, fibrous goop that coats the seeds.  It’s messy work, and some kids will find it gross in the yucky way, but some will find it gross in the enticing way. 

Remove as much of the extra glop as possible, then put the seeds in a colander and, letting the water run over them, pick out and rinse the individual seeds, spreading them on a dishtowel in a single layer to thoroughly dry.  Let them air-dry for at least 3 hours.

How to Cook Pumpkin Seeds

Once the pumpkin seeds have been cleaned and dried, transfer them onto a baking sheet with sides and pour the oil over.  Sprinkle the seeds with the salt and any spices you are using.  Use your hand or a wooden spoon to really mix everything up so the seeds are well coated with the oil and seasonings.  

How to Cook Pumpkin Seeds

Spread the seeds out in a single layer. Bake for about 20 to 25 minutes until they are golden brown and fragrant.  Give the tray a shake once or twice during the roasting process to move the seeds around.  

Let the seeds cool and then taste for salt, adding more if necessary.

How to Store Roasted Pumpkin Seeds

Pumpkin seeds can be kept in a sealed container at room temperature for at least two weeks. They will last for about 3 months in the refrigerators. To freeze them, transfer them to a freezer proof sealable bag, press out any excess air, label the bag, and freeze for up to 9 months.

How to Cook Pumpkin Seeds: Crunchy, salty and nutritious; the next time you’re carving or cooking with a pumpkin, make use of those seeds!

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How to Cook Pumpkin Seeds

How to Use Roasted Pumpkin Seeds:

Other Pumpkin Recipes:

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How to Cook Pumpkin Seeds

Crunchy, salty and nutritious; the next time you're carving or cooking with a pumpkin, make use of those seeds!
Yield: 6 People
Diet: Gluten Free, Vegan, Vegetarian

Ingredients

  • 2 cups rinsed and dried raw pumpkin seeds (see Note)
  • 1 tablespoon vegetable or canola oil
  • Coarse salt to taste

Optional Seasonings

  • 1 teaspoon cumin , chili powder, garlic powder, onion powder or a combination of any or all of the four seasonings (optional)

Directions

  • Preheat the oven to 350°F.
  • Scoop out all of the guts and seeds from your pumpkin. Now you have to rinse away the slimy, fibrous goop that coats the seeds. It’s messy work, and some kids will find it gross in the yucky way, but some will find it gross in the enticing way. Remove as much of the extra glop as possible, then put the seeds in a colander and, letting the water run over them, pick out and rinse the individual seeds, spreading them in a single layer on a dishtowel to thoroughly dry, at least 3 hours.
  • Once the pumpkin seeds have been cleaned and dried, transfer them onto a baking sheet with sides and pour the oil over. Sprinkle the seeds with the salt and any spice or spices you are using. Use your hand or a wooden spoon to really mix everything up so the seeds are well-coated with the oil and seasonings. Spread the seeds out in a single layer. Bake for about 20 to 25 minutes until they are golden brown and fragrant. Give the tray a shake once or twice during the roasting process to move the seeds around.
  • Let the seeds cool and then taste for salt, adding more if necessary.

Notes

Variation:

You can also use 1 tablespoon melted butter, ½ teaspoon ground cinnamon, and 1 teaspoon white or brown sugar for a sweeter version.

Nutrition Information

Calories: 121kcal | Carbohydrates: 2g | Protein: 7g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 4g | Trans Fat: 0.01g | Sodium: 2mg | Potassium: 179mg | Fiber: 1g | Sugar: 0.3g | Vitamin A: 8IU | Vitamin C: 0.4mg | Calcium: 13mg | Iron: 2mg

The nutrition values are provided as an estimate. It is not intended as a substitute for the advice of a qualified healthcare professional.

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Posted Sep 14, 2022

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